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Simple Balance Exercises for Seniors and You

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Ordinarily, we take balance for granted in our lives.

The consequences of loosing our footing on the stairs or stepping onto a slippery surface can be avoided because of limber bodies or quick reactions.

However, as our bodies get older, falls become less easy to avoid and less funny (though if you want a laugh, you may want to check out these great falls here).

Here are some simple balance exercises to practice to learn and maintain as a young person and also as an older adult.

*NOTE: Please do not practice these exercises alone as a senior; it’s a great idea to have someone around for safety. 

For these exercises, you’ll need a chair or a counter, and preferably some shoes that don’t have grip which will catch on the floor. 

One Leg Wonder

Hold onto a chair or counter and balance on one leg. Balance for a few seconds on each foot, holding onto the chair. Gradually, move on to only placing on finger on the chair, or no hands at all. See how long you can last on one leg for each side.

Stride in Place

Stand next to a chair or counter, and don’t hold on unless you need to. Alternate lifting one knee as high as possible, then the other knee as high as possible. Do this for one or two minutes, counting a long “one, two” each time you lift the knee.

Here are some great sites to check out with more balance exercises for seniors:

  • National Institute on Aging: An everyday guide to practicing balance as you age, with helpful illustrations for a number of exercises.
  • ElderGym.com: Helpful tips and insights along with 12 instructional videos for practicing balance.

You may also consider checking out a video or two on Youtube:

Gain some strong muscles for balance and prevent falls, one of the leading causes for injury among older adults.

- Bethany Mortelliti, Administrative Assistant in Marketing and Communications